COMMITTING TO ZONE 2 TRAINING HAS SOME LIMITATIONS AND BENEFITS.  For example, it's hard to find a training partner who's zone 2 will match up, which means...

... we have plenty of alone time.

How to use that wisely?

Personally, I use to listen to podcasts or books while spinning along.  

Not any more.

I prefer unplugged riding...

• My brain needs a rest
• Outside has many wonderful sounds
• All the better to hear any encroaching danger.

... because it reminds of the great Rocky IV training montage.

Not the wood chopping
running in snow
rock throwing.

Those scenes are epic, but for me it's what is going on inside Rocky's head.

While he's laying all the epic base strength...

... he's thinking.

How is he going to demolish Drago?

And, as the great Tony Robbins points out....

... the quality of the questions determine the quality of the answers.

Somewhere in all that crazy non-traditional and very raw prep Rocky finds his answer...

... maybe it's the scene where he chops down the giant tree?

That doesn't really matter.

What matters is what are we thinking about on these long Zone 2 rides?

---

164
7.75 hrs
0  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
30 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

LAST NIGHT'S GROUP RIDE WAS NUTS.  I felt amazing.  Even though I'd had a tough MTB race 48 hours prior, even though I'd lifted weights every day this week...

... the legs were magic.

I was all geeked up about it on our Accountability call.

Gushing.

Finally, after 7 months of consistently working on 2 newish moves I was feeling the results.

•  The Sled 
• The Nordic

For sure I'm a lot stronger than when I started, but I think that's only part of the story.

Permit me to go bro-science on you...

... I think it's neuromuscular.

The entire pedal stroke is engaged and firing because, again bro-science, I've activated all the muscles and tendons.

• The Sled has done wonders for my ankles and really pushing through the bottom of the pedal stroke.
• The Nordic has done the same with the engagement of the hamstrings on the back of the stroke.

Adding those to moves to the squats, box jumps, calf raises and shin raises has made a huge difference in my seated power...

... which is exactly when you'd feel it, all out and hammering on a flattish ride.

The good news, the really good news, is that nearly everyone I share this with thinks I'm an idiot.  They think it's dumb to stress those muscles.  Foolish to lift 3-5 days a week, year round, except when tapering.  A waste of an investment...

... which means I've got a long runway before anybody catches on.

Bro-science...

... gotta love it.

---

Our pals at OverTheHump floated my a coupon code to save $5 for the race plate, use promo code PEDAL23.

---

163.2
7.75 hrs
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I HAD A DISTURBING CONVERSATION at the race this week.  It wasn't a troll, I get those.  It wasn't gossip, I hate those.  It was worse...

... it was resignation.

We've all been there, had our lycra handed to us one too many times and wanted to quit.

Said we'd quit.

Yet, here we are...

... still getting after it.

I did BWR and had a terrible race.

How bad?

Worst finish ever.

Hmmm...

And this is after hiring a coach and going all in.

Ok...

So, I fired the coach and I'm not going to do my other A race this year.

Yikes!

Can I buy you lunch and pick your brain?

Sure, if you drive to San Clemente and we go to Kawamata's.

So, what am I gonna tell him?

Because when I think about it, I already post all I'm doing here...

... and I've consolidated it all in the RaceDay Ready Challenge...

... and I have an accountability call that is a helluvalot more than a check in.

Should he have fired the coach?  

Maybe, maybe not.  

Hard to know.  

I think the right coach can be transformative.  At the same time, I think a lot of coaches are plugging numbers into an algorithm and regurgitating the output, and not much more. It's not necessarily their fault, it's what they are taught to do so they can make a living...

... a great coach makes a difference.

 

PS I'm not a coach. 

---

164
8 hrs
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

IF WE'RE LUCKY, our competitors will be just a little faster and just a little slower.  Bonus if that happens on different parts of the same course.  Because then...

... we can get on the ultimate fitness train.

Last night at OverTheHump Race #1 was just such a race.  The proof is in the following convo...

I was just trying to hang on to you and gap TR.

Ha!  I was just trying to hang on to Coxy and gap you.

We weren't the only ones.  I could see battle ensuing all over the course.  Racers very evenly matched, pushing hard and trying get away and hang on.

What happens next?

We have a week to get better, and we're all thinking where we lost a bit and where we can gain a bit.

Me, I'm thinking I can make up the 22 seconds to the guy who finished ahead of me...

• I can drop a few lbs
• Carrying the loaded saddle pack was dumb.
• So was the full, tall water bottle
• Not to mention, lifting weights in the morning
• Or, the 2 hour ride the night before
• I can probably get some better sleep
• I could flip my training schedule and be more rested
• Maybe a better warm up would help

... and everybody else is guaranteed to be having similar discussions with themselves, their partners, their coaches, etc.

We're all slicing up the results, 
looking for slivers of speed,
a little over here,
a little there.

We usually race the same course 2 weeks i a row.  I hope that happens and the weather is about the same...

... we be cool to slice enough time off for a better finish.

 

---

164.5
7 hrs
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THERE A 3 EVILS WE ALL FACE.  Most of us would rather spend a few thousand on a better bicycle, hire a coach for a few hundy a month...

... than conquer the evils.

This is a fact.

In fact, it came up tonight at the races.

We were battling back and forth for quite a while.  The fun kind, bar to bar action.  My pal is extraordinarily powerful...

... he's also loaded down with too much ballast.

Dunlop's disease,
dunlopping over his bibs.

Bad for him,
good for me.

Post race went like this...

How much do you weigh?

165ish.

That's 20 lbs less than me.

That's a lot.

I've got to lose 10 lbs.

You'll be killing us all when you do.

Which brings up the 3 evils:

Sleep.  We need more.  When we get proper rest, the results are subtly better.  Enough to matter, not enough to remember to get to bed at a regular time.

Food.  We really are what we eat.  When we avoid spiking our insulin with sugary foods and drinks we feel great.  My simple rule is to eat whole foods as much as possible.

Strength.  We need to hit the weights, work the core, and stretch and massage.  The stretching and massaging is key to being able to hit the weights 3-5 days a week.

The struggle against these 3...

• Lack of sleep
• Cruddy food
• Skipping the weights

... is very real for me.

Fortunately, I've seen incredible results via RaceDay Ready.

The cost of discipline ain't money...

... but the results are pure gold.

---

165.5
7.5 hrs
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
70 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

WE DON'T RIDE IN A TRUCK TO THE TOP OF HALEAKALA and coast down in moon suits.  We are hard pressed to do a 2 mile ride along the board walk... 

... and you can forget the amusement parks.

After you've conquered a climb to the top of a volcano and had a seat of your lycra bibs thrill descending on the very limits of your own skill...

... everything else is boring.

BORRRRRRing,

Pay good money to be cattle prod in a long line,
have no control of velocity or trajectory?

Heck no!

We pay with sweat,
burning lungs,
blood.

Risks,
catastrophes,
hours of preparation.

Some say the road to hell is paved with good intentions.

We say the road to heaven is paved...

and steep
and rocky
and twisty
and flat
and fast
and slow
and windy
and oil
and abandoned
and rainy
and hot
and freezing
and broken
and friends
and enemies
and pot holes

... and full of adventure.

That's our jam.

It's hard
and challenging
and we wouldn't want it any other way.

---

166.5 (time to get serious)
8 hrs
2  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
80 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I THINK WE'VE ALL HAD THE EXPERIENCE of being put in a box.  Maybe we put ourselves there, maybe it was a coach, or a friend...

... who observed we were good at X.

Usually it's backed up with our first win.

But, what if we won...

an XC race against terrible bike handlers?
a sprint against the plodding TTers?
a climb against track racers?

... was that worthy of confidence?

Maybe.

The only way to find out is so throw away the box,
try something new or different,
take a chance.

It's a no-lose proposition.

We might discover a hidden talent,
Confirm what we knew all along,
Or, pick up some new skills.

For example, a long time ago I built up a single-speed MTB.  Even though it was slower in almost every conceivable way, I actually became a better rider...

• smoother pedal stroke
• increased upper body strength

... totally worth it.

So much so, I'm thinking about building another one up.

---

165
9 hrs
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
20 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

AT 2PM, THE SUN'S HEAT WAS cooking the desert floor.  Not a soul to be seen.  I knew how to get back to where I'd started, had a pretty good idea of the long way to my destination...

... and hoped the short cut wouldn't kill me.

I wasn't short on time, but lately I'd been...

... short on adventure.

The fact that things could go horribly wrong was why it had to be done,
choosing the safe route felt like failure,
risk taking was irresistible.

The heat might overpower me,
my sense of direction be completely wrong,
a mechanical failure would make for a helluva hike.

I went for it.

Soon enough, whooshing through the dips and drops, my chain sounded terrible.

Why didn't I lube it?

Something had to be wrong, the sound was much worse than dry links.

I stopped.

Sweat filled the bottom of my lens as I inspected the drive train.

Of all the things!

The culprit, a loose chain catcher, was causing the grinding sound.

I grabbed my multi-tool, and went to work.

So did the horseflies!

Swiping at them only seemed to signal for their friends to join in harassing me.

The fix, in this case, was removal of the catcher as quickly as possible so I could get moving.

Rolling into the small town felt fantastic,
I'd tempted fate,
and won.

---

165ish
7.5 hrs
0  Circuit of RaceDay Ready Resistance Training
0 minutes recovery  
20 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

ANOTHER TRAIN INSANE SESSION with my littlest, and I'm smoked this time.  A bunch of bouncy girls and a few guys, jumping, boxing, lifting, squatting...

... doing all kinds of whacky moves.

61% of the workout was zone 2, a little tempo, and an average HR of 116.

But, that doesn't tell the story.

The story is I'm weak; way weaker than I thought I'd be, especially during some of the moves focused on just one area, like biceps.

Another curiosity was my imbalance on coordination.  On some of the complex moves I was clearly better at on one side vs the other.

Lastly, explosiveness.  While I struggled to get my fried legs to achieve lift off...

... they looked like Peter Pan, easily floating up and twisting down.

There's a lot to be said for serious crossfitters, which is true...

... of any athlete that specializes.

---

165ish
6 hrs
1  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
20 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

BECAUSE THINGS ARE CONSTANTLY GOING TO A STATE OF DISARRAY we have to train.  It's just the nature of this dimension as clarified in the 2nd Law of Thermodynamics.  As athletes,...

... we can be sharp and fit or far from it by regular training and racing. 

I was reminded of that when I looked at the heinous state of the van's once pristine vehicle wrap.

In just a few years, it went from sexy to shabby.

So I decided to do a refresh on the look and feel of things using the essence of PEDAL Industries.

This is our...

Creation Story – a friend asked me to produce a custom bag for his race team.  When I saw his concept, I took it to the next level with all the compartments and labels.  It was easy because I had such a need in my own life.  It took about 6 months to figure out all the fabrics to use, printing, cutting and sewing.  We’ve never changed our core process or partners.

Creed – We are athletes.  We train and race in order to be fit and ready for all of life’s challenges.  Each day we work to get a little better.  For us, Every Day Is RaceDay.

Icons – Our icon is the flying wolf because we are hungry like wolves to improve, and we fly like eagles on raceday.  I had created the flying wolf logo for the PEDALposse, but since that has been tabled and people love the logo, we’re going to use it a lot more.

We’ve also settled on Black, White and Yellow 1235 as our corporate colors.  The yellow of all our pocket linings is one of our distinctive features.  Next up will be manufacturing our bib pads with yellow highlights. 

Rituals – Our rituals are laid out in the RaceDay Ready 10-Week Challenge.

Sacred Words – PRs > KOMs.  Winning is nice, a bonus.  PRs are the metric that shows improvement.  In the end, we have only ourselves to conquer.

Non-Believers – The anti-athletes who mistreat their bodies.

... now to apply that to the new van graphics featured above.

---

165ish
8 HRS
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
75 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THE FIRST WORDS OUT OF MY BUDDY'S MOUTH, well, they kinda hurt.  When it comes from someone else...

... it stings a little more than it should.

I gotta ask...

Ok...

How did you get second place again?!

Ouch.

Somehow it's not as funny as when I'm mocking myself.

But, some times we need salt in the wound to dig a little deeper.

Is there a common denominator?

Over the last year, 5 of 7 A races, 

• MTB XC Nationals in CO
• Leadville
• US CUP XC
• CA State Road Champs
• Sea Otter Fuego XC

... I was beat by a local or a returning ex-pro.

Is that the difference?

The first two, was a CO local who lived in Leadville for 15 years.

US CUP ex-pro who has raced the courses many more times.

CA State, local.

Sea Otter, local.

It's weird.
I know.

You got a better idea?

Yeah, they were faster and better.

---

165ish
8 HRS
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
90 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THERE IS NOTHING MORE EXCITING than knowing the training is paying off.  That is because it's so hard to know, right?  Sometimes we doubt.   It's not like you can see...

... the construction of more mitochondria.

How do we measure the little engines that can?

Power meters tell us how much power we put out,
and that's cool.

Heart rate monitors tell us how hard our heart is working,
and that's good to know, too.

Good metrics, for sure.

We can gain confidence and swagger tracking that data.  Of course, some bad data results can also be...

... a sucker punch.

Which brings me back to knowing,
now that's powerful.

For me, there isn't a metric I trust or bank on.  Sure, I'll do some checks on the local hill or get after it on a group ride that is essentially a practice race.  Those can give me a good indication.

But, there's something better.
More powerful.

It happens after a serious 8-10 weeks of training...

Building in the base,
logging hours in the saddle,
continuing all the resistance training,
being a freakin' monk at the dinner table. 

... then I taper, and go into major recovery mode.

Ideally, if all goes according to plan, 4 days out from the A race, I'll stomp hard on the pedals for 30-90 seconds.  A few times, during an endurace pace.

The day before, I'll go out for a shorter ride, and stomp on those pedals for 10-20 seconds.

My legs, will feel nothing but magical.

Then,
the doubts vanish,
and I know for sure I'm ready...

... now, that's exciting!

---

165ish
7.8
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
90 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THE DIGITAL WORLD is leaking into everything we do.  It's not good.  In many cases, what should be liberating us is...

... watering down the bike ride experience.

We have our own version of TLDR (too long, didn't read)

Because we can be reached any time at any place, it can be very difficult to create boundaries for work and the rest of life.

Consequently, we miss the group ride or skip a nice afternoon on two wheels...

... instead we hit the trainers.

Too long, didn't ride...

... is not acceptable.

We need sunshine.
We need connection with our people.
We need disconnection from the pressures around us.

The tools to make the time are readily available,
it takes commitment and planning,
to meet up for a ride.

... and it's totally worth it.

---

165ish
6
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

I FIRST STARTED COMING TO THE SEA OTTER CLASSIC for the road races.  Specifically, to race on the famous Laguna Seca race course.  There's nothing like diving down the corkscrew...

... tucked, at 60 mph.

Except for maybe today's XC MTB race.

We start on the same asphalt and race to the top of the same hill... then, 50-100 racers squeeze into a very hardtopass single track.

Instead of tucking to hit 60, we are flying over rock and ruts and carving turns...

... to get out of sight out of mind.

I was second through the gate, the guy in front could climb but he wasn't going nearly fast enough on that hardtail...

... as I go around his left another rider goes around his right and shuts the door on us.

He's gone, and I'm battling to get through myself.

Let me just say righ there, some people are cool and know you are being held up... 

... some aren't.

He was.

As I'm closing back up to first, I completely overshoot a blind corner and go off course into the deep grass.

The gap increases to him, decreases to the hardtail.

10 minutes in and we are already catching the group that left 5 minutes ahead of us.

The trail is about 12" wide.

The only way around is through the tall grass, which requires a lot more power.

By the time I clear the first major climb of the day, 1st place is gone.

He was just a helluvalot faster.

We still have 90ish minutes of racing, which ends with one of the most heartbreaking climbs you'll ever do.

Time to settle in and go into diesel mode.  Climbing at high threshold and descending like a demon.

Every now and then I look back.

Nobody is coming.

At mile 19ish, I'm feeling good and continually passing rider after rider from the previous when all of the sudden...

... that freakin' dude blows right by me.

I pick up the pace and hang on for a minute or so, but it's just too much.

The nightmare of cramping and battling the final 3-pitch climb is amazingly fresh in my mind.  I opt to let him go and continue on at a pace I know I can hold for the entire day.

Yet another first rider up award to add to...

... the largest collection of 2nd places in the northern hemisphere.

That's the race story,
but not the story of my time at Sea Otter.

For me, this was a unique experience.  After years blogging, and nearly a year working on my social media, and months of launching my podcast...

... some really cool things happened.

People took time to stop me, and introduce themselves and tell their stories...

... why they were there, racing.

Max studied with our son Trevor and has spent some time at the house... 

... he was there doing his first race because his friends who make a really cool truck tent need someone to represent.

I hadn't seen Derek since he was 14 or so, when I was his counselor at church...

... he was there to get a better corral time for Leadville this summer.

Steve stopped by the van looking to purchase a changing poncho...

... he was there racing with his family.

Mark, who won, had been focused on the race since October...

... looking forward to aging up to the 60s.  Any time on the podium with Francisco it's a good time.

I think this is Steve.  He introduced me to his beautiful family as the guy who inspires him to get out and ride...

... it was the first race for his boys, and family trip back to Monterrey, where they were married.

This was by far my most satisfying trip to Sea Otter...

... maybe next year the race track will be complete and we'll hit the corkscrew again.

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

My friends, old and new, all had great races.

If you're struggling to get to the next level...

... check out the club.

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

---

164ish
8
0  Circuit of RaceDay Ready Resistance Training
0 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

 

TOMORROW'S RACE STARTS ON A WIDE RACE TRACK.   We'll go straight up hill for about a mile then the course funnels down to a u-turn onto a single track... 

... to get there will be a sprint royale.

But, we can't let up because we still face 28ish more miles with 4000ish feet of elevation gain.

Just that sprint start alone would have most people bent over puking.

Looking at the course profile we will deal with 15-20 similar, punchy climbs.

The single track is treacherous enough to take a good chunk of us down.

About the same amount will experience some sort of mechanical issue.  Flat tires, broken chains, etc.

A similar percentage will battle cramps and sour stomachs.

In other words, about 25% of tomorrow's competitors will have to deal with some sort of real physical challenge.

Add in the fact that everybody wants to win, and nobody is going to make passing easy and you've got...

... the reason most people don't race.

We do because

• We're in it for the long haul.
• We've already fought to finish many races.
• We are battle hardened able to take any challenge and press on.

That is what makes us special.
Different from most people.
Resilient. 

Without a doubt learning to be resilient has helped me push through all kinds of life's challenges.

How about you?

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

Need some help sticking to the plan?

Join the club.

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

---

164ish
8
0  Circuit of RaceDay Ready Resistance Training
10 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

 

IT'S NOT ENOUGH to get in shape for a race this summer.  We've got to think much farther out because racing is the anchor to our fitness.  If we're fit, we are fit for all of life...

... so, what's your A race at age 90?

Work backwards.

Consider the effects of our decisions some times take decades to show up.

Good,
and bad.

Since the compounding effect of training is real...

... we think of Every Day Is RaceDay.

Tomorrow's ability is dependent on today's commitment.

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

Not getting it done?

Join the club.

https://pedalindustries.myshopify.com/products/raceday-ready-accountability

---

165.6
8.1
0  Circuit of RaceDay Ready Resistance Training
0 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

SO MANY FADS COME AND GO.  It's not easy to distinguish between the good and the bad.  I have a few rules of thumb to help me...

... know what is legit.

Here are my top 2 rules:

1. When it comes to food, you know it's a fad when you see ridiculous claims on food that is complete trash.

For example, I've see Red Vines packaging printed with these gems over the years...

• Fat Free
• Gluten Free

... do those ring a bell?

Or these poisons proudly on the Keto train:

• Fried chicken wings
• Pork rinds
• Pizza

2. Good advice endures.

For example, long slow distance is key going fast.

• Eddie Merckx calls it piles of miles
• Phil Mafetone preaches Zone 2
• Joe Friel base training first

In other words, if it's been around a long time and the marketers don't have their fangs clamped down ready to suck your hard earned cash...

... you're probably in good shape.

Does that mean there's nothing new?

Not at all.  
Study the literature.
Absorb the podcasts.

Just take it with a grain of sea salt. 

https://pedalindustries.com/pages/raceday-ready

 

---

164.8
7.5
0  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

ONE PERSON'S WORK is another person's pleasure.  To us, it's nothing to ride up a hill for 20 minutes, or much more.  We love it, the climbing up, being in the power zone...

... almost as much as ripping and carving down.

Here's the weird thing.  

And it came up in a conversation with a committed, hard core surfer.

For reference, most of surfing is paddling as hard as you can to get through the breakers for up to 20 minutes, then floating between sets, then jockeying for position with other surfers, then paddling as hard as you can to catch a wave, at which point you battle back out through the breakers...

... all kinds of work for very brief payoffs.

2 hours in the water,
gives no more than 2-4 minutes actually riding the waves.

So why is it that nearly every surfer I know, these very talented athletes who are used to fighting nature and man, wants an e-bike?

Because...

... it looks like work.

https://pedalindustries.com/pages/raceday-ready

 

---

164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

TONIGHT WAS FUN.  I hit a bunch of hills on my way to the group ride.  It's kinda sneaky, and maybe I shouldn't do it, but when you're frothy like that and everybody else is cold...

... it's just too darn easy to pin right away.

Besides, it's a training ride and I'm training for some MTB racing and those always go hard from the start.

I rode the first 5ish miles off the front.  
Strava estimated 300+ watts.  
HR was nipping at anaerobic.

It was about a 10 minute effort,
the final for the day,
I felt great.

The point is this.  If you're going to do polarized training...

... the hard days have got to be chain smokers.

Not kinda hard,
Not up there...

... all out
is all that counts.

I love these custom socks we made for the Chain Smoker MTB Race in Vegas next month.

https://pedalindustries.com/pages/custom-gear

If you want to make some custom socks...

... click here:  https://pedalindustries.com/pages/custom-gear

164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5  Circuit of RaceDay Ready Resistance Training
20 minutes recovery  
60 minutes reading + Journaling 

Podcast:

 

Training:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THE PROBLEM WITH LONG-TERM THINKING is that it works.  The proof is everywhere.  The challenge, clearly, is not the thinking but...

... staying on course.

Thinking is easy, doing can be hard.

So, here's how to make it fun.

• Have a massive goal for an A race - I mean completely unreasonable
• Have check-ins with ourselves or others
• Measure our progress

If it's fun, it will be easy.
If it's easy, it will get done.

1 caveat...

... the A event must be a minimum of 6 months out, ideally years out.

Here's an example.

Unreasonable: I have a goal to crack 9 hours at the Leadville 100 when I'm 70.  To the best of my knowledge it as never been done.  How's that for unreasonable?

Check-in:  I plan to do the race, and a few similar races, between now and then.

Measure:  I know where I need to be in terms of fitness, and I track those metrics daily.

The best part is the benefits that come with a true A event...

• I'll maintain maximum fitness, with the accompanying ebbs and flows of seasons.  
• I'll arrive at 70 in far better shape than if I didn't have such an outlandish goal.

As the great Socrates said:

The beginning of wisdom is defining the terms.

In other words...

... let your A event guide your fitness journey.

https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd

164.8
8.2 hrs Sleep
1.5  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

PIANISTS PRACTICE SCALES to get familiar with the notes and chords.  We do the same every time we ride.  In both cases, the most important result is...

... opening the pathways to reach the desired actions.

The end product is confidence and ease, and magic.

My pal Merlin is a true magician on a keyboard.  He can play anything, in any style, on anything with keys.  Last week, before a workout, he made my grandmother's old, salt-air-destroyed piano sound amazing.

Like a pro on an old and rusty bike schooling all the hotshots.

It's not the piano,
not the bike.

It's the player who has played the scales,
the rider who was logged the miles.

There is no substitute for time in the saddle when it comes to handling.  

Leaning.
Sliding.
Sprinting.
Jumping.
Braking.
Dodging.

Just riding outside improves these skills.
Honing them requires specificity.
PRs and Podiums follow.

Yesterday, my son Trevor joined me on a ride.  First time for him in years.  He raced very successfully from 2013 to end of 2014.

Dad, would you consider this riding to be technical?

Yes, a lot of bones have been broken on this trail.

Are you surprised I'm keeping up?

Slightly, but I'm astonished at your ability to talk when we climb.

My heart rate is 189!

Ha ha ha!... mine's 152.

Give me a few months.

How, how, how could that punk be so fast downhill with zero riding and keep up climbing without wheezing?

He'd done his scales.  
He still has the smoothest pedal stroke I've ever seen.  

We can't purchase the pathways, but...

... we can earn them.

---

Podcast:

 

Training:

 

---

164
8 hrs Sleep
0  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
180 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

MY FRIEND CALLED UP after a rather severe concussion and asked if I'd teach him some bike skills.  He'd been riding his bike, crashed, somehow made it to a hospital, and then spent 2 days there...

... now he wants to get back on the bike that bit him.

He shows me the scars.

Yikes!

I don't remember anything.

Nothing?

The Garmin says I was going 23mph and immediately stopped.

If we were kids we'd laugh.  He's an adult, with a career and a family.  Getting back on his bike...

... is important to him.

Let's get started.

I'm somewhat shocked at the difficulty he has getting going, just clipping in and taking the first pedal stroke.  There are two reasons:

• He hadn't really ridden much for 20+ years, prior to the crash.
• He's been on Zwift a lot (I'll get back to this).

This was going to be a challenge.

As a lifelong rider and outdoor enthusiast, it hadn't occurred to me how far most adults' abilities to balance and control their bodies when in motion could degrade. Handling a bicycle with the inherent speed, myriad obstacles would be frightening.

Could you roll off that low curb there?

It would be terrifying.

What would you do?

Here's what I did.

First we simply rode, I'd chose a desolate road with zero cars.

Keep your elbows slightly bent, your hands firm and your fingers looped around the bar.

We practiced lazy, swooping turns.

You've got to keep your outside foot down.

Things that are so automatic for me, and probably you, we don't even call them second nature.  It's just the way we do it.  Naturally.  Every time.

Keep your chin up, you need to be looking far ahead because things happen fast out here.

Our speeds were very slow as we moved into figure 8s.  Large at first, then we kept shrinking the space.

Do you feel all those muscles firing to keep you upright?

I do.

It is tiring?

It is.

That's because you are nervous and weak.  We are going to fix that by mastering riding slow.  Then, we can go fast.

Ok.

I could tell one leg was clearly being favored and more coordinated so I introduce the one-legged pedaling drill.

• Let your right foot hang
• Pedal with your left leg
• There shouldn't be a dead spot
• You should have constant power all the way around.

His pedaling was more like stabbing straight down.

That's very common, to have a dead spot like that.

How do I fix it?

Do this drill, first thing at the start of each ride on a flat street in an easy gear.  Both legs, 1 minute each side, 3 sets.

What else?

When using both legs to pedal, imagining you are simply sliding your feet back and forth can be very helpful. 

Clearly, he was having a good time.  The turns were getting better, the posture better, the confidence increasing to the point...

... we rode off the terrifying curb many times.

The most impressive thing to me was his humility and openness to doing some unconventional Miyagi-like training.

We're a long way from sprinting and railing corners or joining a big group ride, but we'll get there.  I'm sure of that.

I was so happy for him, and left him with these words.

Keep it fun and playful.  Take your kids to the school tomorrow for some hide and seek on bikes.  All that starting and stopping and tight turns will do wonders for your bike handling and confidence.

---

As for Zwift, I'm not scientist and I have zero data but I sure as heck think...

... it's a big factor in the declining handling skills of riders.

Get outside whenever possible.

Podcast:

 

Training:

 

---

164.8
7 hrs Sleep
0  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I NEEDED THIS RIDE.  It had been weeks, months perhaps, since I'd experienced this kind of ride.  Some might call it selfish...

... for me it's necessary.

Like breathing.

What happened?

Before the sun rose, I took care of the basics.  Customer service, a few production issues, some a/p and a/r.

Now, it was time to ride without purpose or agenda or goals.

The ideas gushed.
Things to be improved.
New initiatives to be launched.

I pulled into a hidden spot, and enjoyed a warm drink and a soft cookie...

... a new thought.

Call your friend, he needs you and has asked you to call him several times.  Call him now.

The next hour, we caught up.  He has a real battle on his hands, the kind you never want to lose.  Having crossed the chasm he faces, I shared with him what wisdom I had gleaned on my journey.

Will it help?

That's not the point.
It was the call that mattered.

Ideas are nothing,
without action.

https://pedalindustries.com/pages/raceday-ready

Podcast Version

Miracles are happening.

---

165.5
7 hrs Sleep
0  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

ONE OF MY EARLIEST COLLABORATIONS I dreamt about, was with the Leadville Trail 100.  In my mind it was so obvious...

... a bag to remind us about the A race we're training for.

Heck, the RaceDay Bag™ was inspired by my second Leadville 100 when...

... I forgot my shoes!

Yep, I'm that guy.

When I saw the Leadville version of our RaceDay Bag presented as their feature product today...

... another Leadville dream had come true.

People train months, years just to finish this incredible Race Across The Sky.

• 105 miles
• 12,000+ feet of vert
• Start line at nearly 11,000'

For most of us mortals, it is the hardest thing we will ever accomplish, which is why the mayor originally accused Ken...

... Are you trying to kill people?

It takes a powerful vision to stay on track and cross that finish line...

... I'm so stoked to be part of this giant challenge.

Check it out.

https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag

 

https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag

---

165.9
7.5 hrs Sleep
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I'VE HAD A FRIEND BUGGING ME to join me on my daily workout.  He's a lifelong athlete, but has let things slide the last few years.  So, when I set up him up on the sled...

... let's just say it wasn't sliding.

It didn't occur to me that it would be hard for him.

I slide 180lbs easily.

Last week,
Bryson did it no problem,
14 year old Myles did it no problem.

But, I shoulda known when he was winded after 50 jumping jacks...

... this was all gonna be a problem.

That's the thing about resistance training.  Done right, it takes months not days to be able to easily move things around.

I removed 80 lbs from the sled.
Too easy.

Added 40 back.
Kinda doable.

Shoulder press, I had him use the 15 pounders.
Same for squats.

That's where I started.

I could tell he was bummed when I used the 40s and the 70s on the same exercises.

It takes a while.

Let me do a few more reps.

You're doing fine.

Nobody wants to hear this, especially a proud athlete.

But hear this!

According to Dr. Peter Atilla...

... regular physical exercise trumps everything for longevity.

He winced barely doing a nordic.

Skipped the box jump.

Will my pal be back?

For sure.

And next time his neck straining pull ups and his head only push ups...

... will be heavily mocked.

Friends don't let friends be weak.

https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd

165.3
8.7 hrs Sleep
1  Circuit of RaceDay Ready Resistance Training
0 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

'ROUND THESE PARTS there are a lot of friendly drivers and cyclists.  Often when we all hit a stop sign together, the cars wave us through.  We all think this is great...

... officer Friendly felt differently.

He was ticked.

Siren wailing, 
lights flashing,
badge and gun threatening.

What the heck do y'all think you're doing.

Uh, well, the cars were stopped and waved us through.

I don't care.

Ok.

Maybe one of the cars doesn't see you and pulls out, what about that?

You're right.

You have to obey the law just like the cars.  Licenses.  All of you.

It wasn't really all of us because the yahoos who started the stopsignrunning sprinted on home...

... just the suckers remained.

Officer Friendly kept firing questions and answers and scenarios.

Big O', our man from Turkey, took command.

You're right.  Yessir.  You're definitely right.

And then he landed the real reason he stopped us...

... I've seen tow trucks run that very sign at 35 miles an hour!

This man, this officer, has seen too many casualties and he was...

... extremely upset at our stupidity.

Like all good people doing good work...

... he loves and cares for the people he serves.

Big O' connected with him on a personal level, he empathized with the many tragedies this man has seen and will see.

Y'all were lucky today, not as lucky as the motorcyclist who was just hit. I have to go.  Don't let me see you do that again!

Yessir, thank you for the warning and for caring, sir.

It is a quandary.  

We do often get intersections at the same time and drivers often do wave us through...

... better to error on the side of caution.

https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd

 

165.8
7.2 hrs Sleep
1  Circuit of RaceDay Ready Resistance Training
20 minutes recovery 
20 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I'M STILL THINKING ABOUT ANDY'S HEROIC EFFORT on Saturday.  First blocking for me, then riding in a break until it died...

... and bridging across solo to join me.

But, wait there's more!

We kinda screwed this up, 
and I don't want you to do the same thing.

Half way through lap 2, on our way to the turnaround his tire sprung a leak. 

I have a flat.

Are you tubeless?

Yeah, but it's not sealing.

Front or rear?

Front.

Because the tubeless tech is so good now, we rarely flat.  If we spring a leak, it usually seals so quickly we don't even know there is an issue.

Rather than slow a bit to see if it would seal we shoulda stayed on the gas, and pedaled hard.

We didn't slow much, but maybe it was just enough to give those jokers chasing us hope?

We'll never know the answer to that...

... but, we do know it's likely gonna seal and we should press on.

Because it was a championship race and we were only there to see if we could win it...

... neither one of us carried any darts or repair tools.

Unusual, but not unprecedented.

https://pedalindustries.com/collections/on-bike-raceday-bags™/products/pedal-industries-mini-raceday-bag-2-0-isd

If it had been an epic quest kind of race, like Leadville or LoToJoa or Ironman... 

... we definitely would have had our mini bags ready to go.

They ship free.

Work great.

https://pedalindustries.com/collections/on-bike-raceday-bags™/products/pedal-industries-mini-raceday-bag-2-0-isd

166.1
7 hrs Sleep
1 RaceDay Ready Resistance Training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I USED TO NOT LIKE EASTER, or Christmas.  The idea of some kooky lie, like a jolly fat guy in the chimney or an egg-laying bunny really bugged me...

... until today. 

I finally got the connection via the Urban Dictionary.

Easter Egg: A hidden item placed in a movie, television show, or otherwise visual media for close watchers.

Close watchers.

What are we, in terms of endurance sports, if not close watchers?

We are always on the lookout for the slight improvement.  

Maybe it's in a race, or a group ride?
A YouTube video or social media?
A mentor or friend?
A book.

When we watch closely we find the Easter Eggs, the knowledge few see or take the time to ponder... 

... we can make real improvements.

What we consume matters.

https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd

Part of the RaceDay Ready Challenge is reading 30 minutes a day.

Not phone scrolling.

Diving deep into the great wisdom literature...

... finding our own Easter Eggs.

166.8 (no peeps for me!)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

LAST NIGHT SOMETHING WIERD HAPPENED.  Usually, the evening before a targeted race I'm a little wound up. Not this time, with the State RR Champs on the line...

... and I think it made all the difference.

We had takeout, lasagna and meat balls, and pulled up Ted Lasso.

It's a terrific feel good, comedy, one of the few shows we watch together.

After one episode we cleaned up and were about to wind down.

Want to watch the next episode?

Sure, why not.

The next thing I know, I'm spread out on the couch and pounding popcorn and laughing and just having a great evening.

You know what?

What?

I don't think I care about tomorrow's race at all.

Why?

I dunno, this is just so much fun and so relaxing... I guess, I've also accomplished my big goals for the first half of the year.

Hmmm.

And... you know all the hitters are going to be there tomorrow.

You'll feel different in the morning.

Maybe.

I did, kinda.

I slept wonderfully, didn't give a thought to the race.  I was more excited that Andy, who just finished a 70.3 Ironman the previous Saturday, was coming and wanted to run PEDAL Industries colors.

For context, we haven't been on the same team for 30ish years and even then we were different categories.   He moved south, we raised our families, I got into MTB.  LIfe. 

So, there we are.  A couple of yahoo's who haven't raced a road race in CA for 4 years.

• A tri guy
• An MTBr

Unlike the explosiveness of the road, with attacks and tactics, we've been honing our endurance.

I got no top end.

Me neither.

We gotta go early.

Yeah, I'm thinking 2nd time of up the climb (we climb it 3 times).

We gotta go earlier.

Ok.

We have nothing to lose.  He is crushing triathlon, on his way to Xterra Worlds.  I'm already tickled with the year's start.

The race begins at the top of the finishing climb and promptly drops 2 miles to a 120 left hand turn...

... a big enough deal for a neutral roll out.

At the left hand turn, there is a little rise and I just stand on the pedals to get my blood going.

I look back and no one is chasing.

Ok, let's go a little further.

I already wanted to make the race hard because a who's who of local roadies had shown up and our fields 55+ and 60+ were combined with 50 or so racers...

... we both needed to get away from the climbers.

The moto comes up.

You're at 30 seconds.

Really?

I press on.

50 seconds.

At the turn around, I start counting and the moto confirms.

A minute 30.

All I could do was laugh.

Emilio told me post race, 

When you went I knew it was going to be a problem.  Nobody knows you, but I knew you could stay out there all day.

At the bottom of the climb the moto comes up.

1:50.

I can't freakin' believe it.

The climb is not terrible, 2 miles and 400', it is a power climb.  I stayed right at threshold wanting to conserve my energy and get to the turnaroud before group...

... I figured they'd catch at the top of the first lap.

Nope.

Now I've been off the front for 15 miles.

I start counting seconds and who do I see?

Andy!

He's got about 20 seconds to make up and about 40 seconds on the group.  

I hold up.

It seems eternal before he latches on.

Unbelievable... 

... something we'd always wanted to do.

We started rotating.

40 seconds.

50 seconds.

1 minute.

At the turnaround, half way through the race, 4 riders make it across...

... one of the true hitters.

Dougie.

We press on.

Doug and Jon are strong, the other two start skipping pulls.

Doug is legit.  Current National Road Champ, last year's National Crit Champ.  

Jon and I have only raced once, and he bridged across a gap and easily beat me.

I'm worried.

Can I make it to the turnaround and out to lap 3.

Yep.

As we are heading back out the valley, we are moving smoothly. We lose one of the pull skippers and I try and take the other off the back.  He's determined not to do his share. 

So, Doug and I will battle for 60+ and Jon and Andy and skipper will fight it out for 55+.

At the turnaround, with 7.5 miles to go... 

... I see Emilio, alone.

Closing.

Uh-oh.

We are good friends and know each other well.  He's a National CX Champ, and more.  Generally, he smokes me on <2 hour races and I can sometimes get him on > 4 hour races.

Then, I see the charging group about a minute back of Emilio.

We gotta go.

Keep the pace high.

We hit the climb.

Andy sets a steady, fast pace.

I feel mostly good, with a few cramp twitches in my lower legs.

Doug hits us.

We all withstand.

With a mile to go, Doug is vicious this time...

... I'm holding, then I'm not.

He's gone.

Jon and skipper are coming back to me and Andy is really fighting but losing a bit of ground.

Where is Emilio?

When I'm sure Emilio isn't going to catch us, I slow down the pace hoping the other two won't come around and Andy can catch on so I can lead him out.

We're too exhausted.

I'm 2nd in 60+
Andy's 3rd in 55+

And, that is how two old friends rolled the dice to get away and had...

... the best day of racing together, ever.

There's a saying, 

You gotta risk it
to get the biscuit.

To do that is hard, I have to detach my ego from the outcome and be willing to lose.  

Had we been caught, I'm guessing I would have been dropped on the last climb and finished way down the pack.  It wouldn't have mattered, being off the front with Andy was the best.

On our podiums.

Honored to make this podium.

Andy and ...

https://pedalindustries.com/collections/raceday-calendars™

The power of a Giant calendar, with the races that matter marked in Sharpie is demonstrably powerful.

It's been a crazy past 2 months, and I've decided to skip BWR so I can recover for Sea Otter.

Get one.

They ship free.

Just a few left.

https://pedalindustries.com/collections/raceday-calendars™

----

166.5 (gained 3 lbs relaxing last night)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery 
20 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

WHAT IS IT WITH ROADIES?  I'm sure I'm the one who's wrong here, actually no I'm not, this is craziness for the State Championships tomorrow where...

... 90% of racers signed up in the last week?

This is a roadie thing!

It's partly a hangover from the good ol' days of packed calendars and packed fields...

... but, I think it's also something else.

As dumb as this sounds, as silly as this is, I think people hold off on signing up because...

• they want to see who the competition is
• surprise everybody at the last possible moment.

There is a big problem with that, which is why I try never to do be a last minute signerupper...

... it creates all kinds of stress for the promoter.

Think of that poor person.

They are usually promoting out of pure passion.  There is no money in local bike racing, so for hecksakes...

... register as soon as possible.

Help a promoter out.

Nobody is surprised that the local national and state champs, the heavy hitters and their henchracers are gonna show up...

... and everybody wants to go to an event that is well attended.

In the heyday of road racing, late 80's and early 90's, fields were packed and events sold out.

No internet promotion,
No social media,
wordofmouth,
and flyers.

Gravel races and MTB races currently sell out all the time...

... because people sign up early.

Am I wrong?

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery

I'll tell what would be wrong... showing up without my PR Lotion tomorrow.

Save 25% and free shipping with promo code SIGNUPEARLY

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery

----

163ish
8ish hrs Sleep
No Resistance Trahing
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike.  Bikes don't win races, but they sure can make things a lot harder...

... or a lot easier.

As I went through my checklist, I found a few issues:

• Rear brake pad smoked
• Sealant dried out
• Battery low

It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.  

The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.

And c'mon...

... ya can't ride these modern bikes without good batteries.

And, I'm not just talking about the derailleur batteries.  Many of the shifters have their own small batteries.

I have made the mistake of not checking the shifter batteries.

Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago.  I didn't warm up, just saddled up and headed to the start.

Typically MTB XC start... everybody pinned to get to the single track first...

... I got there last.

Shifter was dead, I was spun out and then spit out.

15 minutes later, with some help from the mechanic on site, I was back at it.

Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.

https://pedalindustries.com/products/raceday-ready™-checklist-stickers

For about a year now we've been shipping the stickers out with each RaceDay Bag purchase.  They're great for tool boxes and benches.

Here's a link to check 'em out: 

https://pedalindustries.com/products/raceday-ready™-checklist-stickers

----

163ish
7ish hrs Sleep
Just PushUps and PullUps today
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

FOR THE FIRST TIME IN 4 YEARS OUR STATE ROAD RACE is back on the calendar.  This Saturday we'll get after it, so I thought I'd do...

... some light research.

To be honest, I was hoping the last time was in 2018.

5 years ago I was 10 pounds heavier, the low 170's is where I'd been for years...

... during 2018 is when I started cracking the code.

Turns out I'm right about where I was the last time I did this race, low 160's.

Is anything else different?
Is there any other reason to hope for a better outcome?

Yes,
and No.

I'm not as battle hardened for road racing as I was back then.  We would hit the road hard every Tuesday and Saturday in prep.  Plus, I'd competed in other road events.  

Road tactics and strategy don't worry me, too much.  Knowing who's who doesn't either.

Maybe those should be concerns?

While I'm tipping the scale about the same, I'm a lot stronger from doing the RaceDay Ready Challenge.  

While my top end and explosiveness (what little I have) is down some, MTB racing has increased my ability to ride at Threshold for a long time.

While I don't have Coach Brian McCulloch helping me hatch a plan... 

... last time it was to wait for the sprint...

... I have hatched a pretty good plan.

Saturday we'll be mixed in with the next age group down and the age group above, about 40-50 racers.  That will make it interesting because few will know exactly which category the others are in.  

There are a few racers I've marked, hopefully I have it right...

... and nobody cares about lil' ol' TB.

But, you don't care about that.

You want to know how I lost the 10 and kept it off for 5 years.  

I was thinking about that this morning as I made Kodiak Cakes.  
28 grams of protein in 3 pancakes.

Upping my protein and reducing my carbs was, is, will continue to be, a key piece of Ripping On RaceDay.

https://pedalindustries.com/pages/raceday-ready

----

162ish
8isk hrs Sleep
Just PushUps and PullUps today
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I LOVE CARBS, YOU LOVE CARBS, WE ALL LOVE CARBS.  As athletes we pick and choose when to indulge and more importantly...

... when to use carbs for performance.

So, I had a chat with my bro Brad Keyes, founder of CarboRocket, who might just be...

... the best bro scientist I know!

• Legit racer
• Product that solved his problem

A few samples from the podcast:

What is the origin story of CarboRocket?

I used to throw up after all my races, so I make something that worked for me.  Gave it to a few friends.  Got an order from a bike shop. Mixed the first batch in my basement.

What is your background?

I have a degree in Native American Studies, I also have a lot of friends who are top notch nutritionists and scientists.

Have you always been an entrepreneur?

Not at all.  I was in the mortgage industry for 20 years.

How did you come up with your breakthrough product, Half Evil... you were way ahead of the establishment with 333 calories per bottle?

Do you own your own manufacturing?

What's the magic formula for calories per hour?

What are the advantages of beet juice for pre-race nutrition?

What about beet juice during a race?

What are you thoughts on post race or hard training nutrition?

Should we be drinking a gallon of water a day?

Why does Half Evil have glucose and fructose?

Why do we cramp and what can we do about it?

Does alcohol affect performance?

Are you faster on a singlespeed or a geared bike at Leadville?

Catch the full-interview here on the podcast,
or here on YouTube.

https://carborocket.com

If you want to try CarboRocket... Brad gave us a killer promo code to save 25%.  

The code is:  RDR

 

https://carborocket.com

----

164ish
7.5 hrs Sleep
1 Strength training
20 minutes recovery 
80 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

THERE IS A BIKE RACE FROM SALT LAKE CITY TO LAS VEGAS called Saints to Sinners.  It's a relay race.  I wish it was called Sinners to Saints.  Not because there is a prevailing headwind blowing east, I just like the idea...

... ending up a saint vs a sinner.

Today, we lost a saint..

A few years after selling Dragon Alliance,
18 months PRing IronMan St George,
12 months after his diagnosis,
6 months after helping me
launch our Tri bag,
he's gone...

... to race in the heavens.

We met in college, in a fraternity.

I didn't get him at the time.

We were friendly, but I thought he was arrogant.

That's on me.

My insecurities and my inability to read people who are simply a lot smarter than me kept me from appreciating Will.

We reconnected here in San Clemente.

Once he retired, he got out his hammer and chisel to reclaim the fitness he'd enjoyed as a young man.  He went from doughy hanger onner, to a lean, happy...

... watt producing machine.

Few recognized him at first.
It was an astonishing transformation.

Why wouldn't it be?

He'd transformed an idea; from his garage to a successful business. 

More importantly, he'd transformed himself into a wonderful husband and father.  

Along the way he'd found time to serve his local community, and guided many people to a higher way of living...

... closer to the Great Spirit.

Will was so kind to me, and a champion of my little business.  He spent hours sharing Dragon stories with me, and how to do things better...

... because he enjoyed seeing others succeed.

Maybe that was his secret.

I'll miss him,
his intellect,
his spirit.

Heaven got a good one today.

 

DURING THE LAST MILE OF THE LAST LAP, in a tough battle for second place, we entered a nest of high speed berms.  I made it through cleanly...

... another racer didn't fare as well.

I could hear his tire give way,
glanced over to see his legs in the air,
followed by a gnashing of machinery and body.

Should I stop?

My competitor got around him, 
kept charging hard after me.

I was thinking about that today after an order for JDRF came through.  JDRF is a charity that helps those in a real battle...

... of life and death.

JDRF isn't just putting on ride to raise money to cure Type 1 diabetes, they are connecting people who might not otherwise get to know each other.  People from varied backgrounds, religions, political philosophies...

... are united in a common cause.

Uniting our hearts and minds is always an offshoot of charity.

This is why we are encouraged, commanded to be charitable.  Yes, to help each other for sure.  More importantly to unite us and see each other's humanity through working together.

I didn't stop to help the fallen racer.  

I told myself, I'll be finished in less than a minute and will report it as soon as I cross the line.

Here's the shame of it.

At the line were Surfergirl and our son and grandson. The other person's pain and potentially bad injury were quickly forgotten.

Was he okay?

Yes, for sure.  No ambulances were called or medics alerted.

Should I have stopped?

I dunno.

We were all racing, all doing our dangest to finish fast.  We know the dangers.  97% of the time, we pop up and ride on...

... shaken, bruised, not broken.

Had it not been a race, I would have stopped for sure.

But, is that even true?

How often am I racing past people in need every day.

I have a friend who brings an extra bar on every ride and makes it a goal to find someone who might be hungry to give it to.

I have others who stop for any flat or mishap and help out. 

As I complete my 61st lap around the sun, I ask myself...

How many more rides will present an opportunity to be charitable, to meet someone new, to possibly be of service...

...  and unite our hearts and minds, even for a moment?

https://pedalindustries.com/pages/raceday-ready

----

163ish
8 hrs Sleep
0 Strength training
0 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

----

164ish
7.5 hrs Sleep
0 Strength training
10 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

AFTER ALL RACES there is always the huddle.  Could be a group, a single rider, or just ourselves, but we always...

... replay the race.

Today was not different,
except some crazy shiz was shared.

First up, Tim and I had to rehash his blistering start.  It was nuts.  From the word go he was sprinting and...

... Tinker and I were hanging on.

He backed off a little before the single track and we got by him.

What the heck was I doing on the World Champion's wheel?

Weaving, bobbing and dodging some very fast, flowy single track.  I was there for a bit.

This was blowing my mind.

I've never been there.  Either Tinker has raced pro, or had a call up to the front row.  

Two weeks in a row he has put the wood to me.

15 minutes in 3 hours last weekend, 3 minutes in 1 hour this weekend.

Could I have held his pace?

Maybe, if I'd tapered and really focused for this race...

... maybe, just maybe.

Could he have gone faster?

Probably.

But, it's something to think about.  

Am I just gonna resign myself that we are all racing for second place when Tinker shows up or am I gonna go for it?  That is what I did today, resign to race for second, and consequently Tim and I had a very fun and tactical battle.

Here's another weird mental thing.  

Because I didn't know Tim before our battle at Cactus Cup a few weeks ago, I figured I could probably beat him.  Why?  Who knows?...

... I learned it was totally unjustified.

He has beaten really fast guys who regularly smoke me or have smoked me soundly in the past.  That was one of the things that came up in our post race huddle today.

Now that I know that will I race Tim different?
Maybe.

Now that I know I can at least start with Tinker will I race him different?
Maybe.

It's crazy how expectations impact us.

But, I wasn't expecting this crazy story.

Apparently, and I didn't know this, at Cactus Cup some of the guys Tim and I were racing were cutting the course.

No shiz!

I couldn't believe it, but sure enough, these cats were dramatically short on miles according to their Strava files.

And, when confronted, simply stated well the officials said I placed X and I'm taking the prize.

How crazy is that?!

Grown men, cutting course to win a bike race?!

So dumb.

How do you do that to your soul?  For get your competitors, that kinda shiz can snuff the light right out inner greatness.

Then, Jon showed me his new Trek SuperCaliber.  It was so light.  At least 3 pounds lighter than my bike and a super sano cockpit.  That weight savings is enough to actually matter, and I never would have guessed it would be so much fun to ride.

3lbs...

... how crazy is that?!

When I finally got back to camp, Steve and Bryson were there.

What place did you get?

2nd.

You?

2nd.

And, you?

2nd.

If you're a regular reader you already know I have the largest collection of 2nd place awards in the world...

... but, 3 friends all ending up 2nd in their age class?

That's some crazy shiz.

https://pedalindustries.com/pages/raceday-ready

----

163ish
8 hrs Sleep
0 Strength training
0 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

WHAT IS IT ABOUT THE DAY BEFORE A BIG RACE?!  No matter how much I eat, and I've already eaten a lot, I'm still hungry...

... is it just habit?

I remember the dumb days, when I'd be afraid to eat too much the day before a race.

Predictably, I'd bonk.

Tomorrow's should be a screamer.
14 miles mostly single track.
Hero dirt conditions.
About an hour.

I know this, but my body is behaving like there's a 100-miler ahead.

I guess that's just part of racing,
being full.

Unlike all my friends who are eating pasta and carbohydrates,
I prefer something substantial.

Red meat.

Tonight, it's gonna be shish-kabobs on the camp fire.
No s'mores, though.
I ain't crazy, LOL.

Maybe it's also camping? Even if it's not really camping, with the van and neighbors so close we can hear each other whisper.  We outside all day long.

For that matter, I'm looking forward to the actual race.

Might be my only alone time of the weekend.

https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock

I'm glad I have my beanie.
It'll be low 30's tonight.

You can be warm outside, too.

4 colors available.

$20 and its delivered to you.

https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock

----

163.9
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

MY B.O. WAS OVERPOWERING THIS MORNING.  That should get rid of 50% of readers.  Now, we can get down to why...

... and what to do about it.

Just after reading and writing for about an hour, I headed out to the garage for some RaceDay Ready resistance training.

Jumping Jacks, to start.

Within 20 reps, my body heated up and oh boy the stench was real. 

At the same time, I'm listening to a marketing podcast by a dude who is ripped and their conversation reveals a stunning piece of knowledge...

... I've been doing 30 sets a day for 10 years.

What?!
Did I hear right?

I hit every body part, every day, 10 years running.

He isn't wiry, Cowboy Strong.
He's Hulk Ripped.
Giant.

Which brings up the B.O...

• I get up
• Read, write
• Do my 10ish sets

I don't

• Put on a special outfit
• Drive to the gym
• Get prettied up

Which brings up the other point.

I've learned, it takes a lot more than we think to be great...

• I used to think 90 minutes, 4 days a week was enough saddle time.
  It's not.
• I used to think legs twice a week in the offseason was enough make me stronger and faster.
  It's not.
• I used to think I could wing it on 6-7 hours of sleep.
  I can't.
• I used to think cheat days were a good idea.
  They aren't.

... which is why we have to work through the B.O.

Time is short.

Efficiency matters...

... consistency matters more.

You know what stinks worse than working out in the tshirts we sleep in?...

... being weak.

https://pedalindustries.com/collections/raceday-calendars™ 

Want to get stronger?

Get a Giant calendar and fill in your A, B and C races...

... there's nothing like focus to keep ya on track.

We have about 5 of these left, in stock. 

Ships free.

Can make in your team colors.

https://pedalindustries.com/collections/raceday-calendars™

----

162.3
8.2 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I SEE A LOT RACERS GET SIDETRACKED BY RACING.  Suddenly, years have flown by and...

... opportunities have been missed.

Racing hard became religion.

Why not?  We have...

• Regular meetings
• Gospel preached by local wizards
• Rules to live and ride by
• Strange diets
• Unusual apparel on public display
• Secret symbols of commitment
• Different sects posing as clubs
• Different disciplines posing as denominations

That is religion.

Not all religions are created equal.  

Some, notably the great religious movements, provide something much more mystical...

... a feeling of love and connectedness that reaches into our souls.

This is true religion, connecting us to who we really are, who we can become, and to the Great Spirit.

I train religiously,
it's not my religion.

Training facilitates religious experience by purifying our bodies.  

Do the less active feel the spirit of religion?

Sure.

I enjoy a richer experience when I can move freely and and powerfully, without the many addictions calling to my physical existence.

Training used to be my religion.
It filled a void.

One day I woke up and committed to keep one simple commandment of the religion I was born into.

Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the LORD your God …Therefore the LORD blessed the Sabbath day and made it holy.

A funny thing happened.

Out of the blue, I learned all kinds of training and racing secrets that had been previously hidden to me.

A better thing happened.

I rested.
Family was properly placed first.
A day to study higher things became a daily practice.

I would like to say I care which of the great religions you adhere to, those I worship with would like me to say that, too.  I don't.  That isn't important in my mind, not nearly as important as...

... setting time aside to connect with the Great Spirit.

Crazy as it sounds, setting that time aside is part of the RaceDay Ready Challenge.

Note:

Join us for live interview and Q&A with Brad Keyes, Founder of CarboRocket

On Zoom Meeting - 730pm PST
https://us04web.zoom.us/j/4149084992?pwd=Y2dGZ0p1RXFoK2dQTTVIUGRick1PQT09
 
Meeting ID: 414 908 4992
Passcode: rL0pz4
 

https://pedalindustries.com/pages/raceday-ready

----

163.5
7 hrs Sleep
1 Strength training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

IT WAS SHOCKING TO SEE ONE OF MY FRIENDS at the last race.  He's always been super fit and muscular, but something had changed.  He'd lost a lot of upper body muscle...

... noticeably smaller chest, shoulders and arms.

We're all getting older.

Common knowledge says we lose muscle with age.

That's true at some level.  The common level.  But, we want...

... to be uncommon.

Am I right?

This is why I'm so adamant about being Cowboy Strong by lifting weights or some other type resistance training...

every,
single,
day.

Here is just one result I can report on from the same very difficult race.

Multiple times we were forced to dismount and push our bikes.  The terrain was very steep and rocky.

Rather than struggle to put one foot in front of the other, I was able to run up these sections.  Not because I've been running, but because I've been regularly pushing my sled...

... every day, up and down the street.

On the bike results have been astonishing.  Superior ankle flexibility has led to a greatly improved pedal stroke.

I could go on.
I won't.

The point is, most people are losing muscle mass by either not doing any resistance training, or reducing what they've done in the past.

Conversely, I've increased that area of preparation and I'm seeing great results.  I won't be mistaken for The Hulk, but I'm holding stronger...

... much more than I ever thought possible.

The decline may be inevitable, 
it doesn't have to be rapid.

https://pedalindustries.com/pages/raceday-ready

----

164
7 hrs Sleep
1 Strength training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

 

I SAT DOWN WITH RYAN DAHL, CEO OF WAX RESEARCH, TO TALK SPEED.  Specifically, the latest version of his WEND chain wax with ceramic particles.  I learned alot...

... scored us a 50% off coupon.

What did I learn, specifically?

• Which chains are fastest
• Why wax with ceramics are faster
• How lifestyle a business can become a world class operation.
• Teflon contaminates ground water, how WEND fixed that
• Why chains turn black with oil-based lubes
• How to mix water and oil to create a super thin lube to really penetrate the chain and get into the rollers
• Borrowing from their downhill ski wax technology is a huge R&D advantage
• Why you want a solvent free lube, why it's hard to do
• How WEND emulsifies water and oil eliminating need for solvents
• How to properly apply lube
• How much lube is needed
• How much time is needed before riding
• Why dry lubricants like wax will extend the life of your drivetrain
• Will different formulations of his WEND wax play nice
• Does he really use Tide to clean his drivetrain?
• Pledge for the rest of the bike?
• How Ryan competes at the highest level without having a big VO2 motor
• How he gets 2 seasons out 1 chain
• When is the best time to lube your chain
• Why we argued about how much he charges
• Why his purchasing power is so massive
• How to get free lube if you see Ryan out riding

It was a lot of fun to connect with Ryan.  He's been beating me on the bike since he was 16... and there's some video at the end of one of our battles from the 90's.

Use promo code: RDR50 to save 50% on his new lubes... code expires 4/1/23

Order here: https://wendperformance.com

You can watch the interview here.

Listen to it here.

Ask Ryan anything about lubes here. 

https://pedalindustries.com/pages/raceday-ready

----

164
8 hrs Sleep
1 Strength training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I'VE WRECKED MYSELF AGAIN.  The legs were barking as I headed downstairs in the dark this morning.  Cleaning the muddy water bottles, I got to thinking...

... is this all there is to life?

Race. 
Destroy body.
Clean up mess.

There used to be so much more chaos and energy.  Craziness that would spill past midnight...

... would leave me just as wrecked.

36 years ago, I'd had enough.  I didn't want more.  I wanted zero...

... but, a funny thing happened.

This girl I met found out I rode bikes
and went out and got herself a road bike,
then she invited herself on my trip to Mexico...

... next thing I know, it's permanent.

35 years ago today, the real race started.

Like the Cape Epic, we started with a team of 2.  Now we are 8.  The course has thrown us all kinds of challenges...

• broken bones
• smashed dreams
• wind from all directions
• weather so extreme we almost quit

Like all epic races, we learn and adapt until all that's left...

... is a better version of ourselves.

I was reminded of that today at a surprise brunch celebration with the entire race team...

... with my nevergonnabestraightagain right elbow in the pic.

May the finish line be far away...

... until the best version of ourselves is attained.

https://pedalindustries.com/products/the-limited-edition-special-hoodie

Surprisingly, the kids all know and love the English Beat and are digging the Mod inspired hoodie.

Plus!, the hoodie grants early access to this limited edition kit

$35

Order Now, quantities are limited and dwindling. 

https://pedalindustries.com/products/the-limited-edition-special-hoodie

What's more fun than a blog post?... me riffing on it.

• YouTube 
• Spotify
• Apple

----

163.4
8 hrs Sleep
0 Strength training
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

TODAY'S XC RACE WAS HARD.  Technically challenging single track, with deepish water crossings, a good amount of rain ruts...

... it was epic!

Two conversations stuck in my mind.

One with Smiley who snagged 2nd, not one with former World Champion Tinker who one the race, and another from Huey.

Ya gotta understand the hardness of this 31 mile race.

• Strava called it a Historic Relative Effort
• My fitness jumped from 120 to 129
• Everybody walked some of it
• Water crossings knee deep
• A relentless 3 hour effort

That right there is why I raced it,
plus the insane beauty,
and camping.

This is my favorite local race.
Easily.

Am I racing too much?

This was my 7th day of racing in the last 4 weeks, and I have races slated the next 4 weekends in a row.

Smiley is my bud, and he knows what I'm up to.

I couldn't do what you're doing.

I know, I wouldn't do it, but the calendar just kept filling with races I really want to do.

Huey is part of the RaceDay Ready community and had this to say.

You should write about how you recovered the last 2 weeks after smashing your A race.

Those convos sewed some doubt and then I remembered:

1. I'm not recovering.  I went into my A race rested, completely healed from training on and off the bike.
2. The last 2 weeks have been big volume with lots of resistance training, and some decent hard days.
3. I detest intervals, just not my jam.  I race for fitness and practicing racecraft, and seeing my pals, which is what I did today.
4. I'm not crushing myself at all these races.
5. Only 1 of the next 4 races is of interest to me.  I love the course, though it doesn't really suit me.  The best guys around will be there, and that is very intimidating.  I love that.
6. With two big weeks of volume and an Historic Relative effort today, I'll be recovering and polishing the arrows in my quiver for the 1 race.

Can we race too much?
Yes.

Am I?
No.

If we are trying to win them all, we will lose many and burn out and die... 

... cuz if we win them all, we losers for sandbagging.

---

Join the RaceDay Ready community where we discuss what's working, what's not and generally how to rip on RaceDay.

Go here:  https://join.slack.com/t/raceday-ready/shared_invite/zt-1rpm0wwev-jW9p_uJj6XhcGusmz00szg

https://pedalindustries.com/collections/raceday-calendars™ 

At the top of the RaceDay Calendar there is space to write in your A race(s).  I suggest no more than 3...

... which is about how many calendars we have left.

Stock is dwindling, when we're out they can be made to order.

Ships free.

Can make in your team colors.

https://pedalindustries.com/collections/raceday-calendars™

----

163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery 
30 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

AFTER GETTING BLOWN OUT THE BACK OF OUR LOCAL GROUP RIDE, I received a humble message.  A cry for help...

... what could he have done different?

First we had to get through the fake excuse.

I had to meet my wife for dinner.

That's a good one.

Is there anything I could have done different when I closed the gap?... one thing, I was the last rider when that happened.

Good question.
What could he do different?

Did you get popped off after the gap closed or did you rotate on up to the front?

I rotated through,
then blew.

Sometimes it is easy to close the gap then rotate through because you have some momentum.  Other times it's better to just hang on and recover for a bit.

How do I know this?  
Partly experience, and partly because someone took the time to teach me whatthehell was heppening.

My guess is you're like me, the goto person in the neighborhood when it comes to bikes by virtue of the fact that you regularly ride...

... it's super cool to help people out.

Still, we all have much to learn...

... and, I want to learn from you and share with you.

If you want to share your knowledge, and I'm sure you have a lot, join the RaceDay Ready community.

It's new.

This is where to ask questions, share knowledge, breakthroughs, tips, etc...

... it's tempting to hold back, keep your secrets.

That's fine. This isn't for you.  This is for people that want to learn from others, be generous with what they know,

... and accelerate their progress.

Please, join our Slack channel HERE.

This is new to PEDAL Industries.  Anybody can join.

MY GUTTY LITTLE BRUINS.  Dangit, they taught a helluva lesson tonight in the NCAA basketball tournament...

... one we can all learn from.

Up by 13 at the half.
Down by 10 with 2 minutes to go.

Oh, crud I can't watch any more.

Be positive.

I can't take it.

Ya never know.

UP BY 1 WITH 12 SECONDS TO GO!!!

How many times do we think we have it all under control in a race, only to find ourselves in a real battle?

How often do we feel overpowered and scratch and claw our way back to the front of the race?

That finish line.
That dern finish line!

Can't get it to it fast enough when we're ahead...

... coming at us too fast when we're behind.

But, here's the lesson I learned tonight and the reason locals have referred to them as the gutty little Bruins for decades...

... they kept playing.

All 40 minutes.

Never did they waiver from their plan or look lost.  

The kept relentlessly pressing and shooting and hustling...

... until the very last second.

Can we ask more than that?

Can we ask more of ourselves? 

My gutty little Bruins will weep tonight, but as my dear ol' Bruin dad said...

... They'll live to fight another day.

The world is relentless.
Competitors are relentless.
The finish line is always approaching...

... we have to be relentless,
in all we do, 
everything,
always.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

Tonight I was relentless on the group ride...

... thanks to this wonder product. 

Use code: DONTbeAbaby

And save 33%... code will expire TOMORROW, 3/24.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

163.3
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
70 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

I WENT TO BED WITH RAIN FORECAST.  To my delight I woke up to sunshine.  Did my rituals, filled up some bottles, grabbed my bike...

... flat tire.

Rookie move.
Always check yer gear the night before.

Things got interesting.

Snagged my forgotten gravel bike.
One bottle cage.
Battery dead.
Tires low.

Now I'm late.

As I'm hustling down the coast to meet the henchmen, I see a massive cloud of grayness dipping all the way to the ocean...

... freakin' rain!

Worse.

The road closure along the way was actually warranted.  I've had wheels swept out from underneath me in fast moving water, so I did...

... the ride of shame home.

Drenched, speeding through dropping temps, I was losing the ability to shift my already ridiculouslyeasytoshift gear.

But, ya know what?
I loved it.

I'd put all my bitcoin, which ain't much, on a bet that exactly...

... ZERO % of my neighbors friends or family would enjoy the morning like I did.

Well, maybe Rocky, the retired fireman...

... he's an 80 year old beast.

Which brings up why cycling and running are so awesome...

... our stadium is the great outdoors.

We don't just battle competitors,
we battle the elements.

Pros don't ask the onlookers to whisper...

... fans are in their faces and shoving them.

This is a sport for warriors.

Which means, we have to be stronger.

Strength takes preparation, which is what I thought about all morning late to my freezing ride.

We have to regularly battle the elements, ride through equipment challenges, and do our dawgawn...

• Push Ups
• Pull Ups
• Squats

... or we're gonna be weak just like so many of our neighbors, friends and family.

With any luck, they'll see us coming back from an epic adventure with our supersilly grins and...

... be inspired to get out and do something.

Ideally with us.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 

Good thing a lathered up with PR lotion this morning...

... got me home quick.

Are you ready to rip on RaceDay?

Use code: DONTbeAbaby

And save 33%... code will expire after 30 uses or 3/28, whichever comes first.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

163.5
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

(excerpt from RaceDay Ready, the book I'm working on)

I WOKE UP SEVERAL TIMES LAST NIGHT WITH THE SAME DREAM.  I knew it was about polarized training and that I needed to share it with you.

But, I didn’t understand it. 

There was a hill about a quarter of a mile high.  At the top was a grayish granite boulder.  Pristine.  Clean.  No dirt.  The path to the boulder was smooth and straight.

About 50 yards to the right was another boulder.  This boulder was the same size and color, the same boulder really, but it was covered in dirt and dust.  The path leading up to it was rutted and rocky and would be a real challenge to ascend.

Polarized training kept bouncing around my thoughts each time I woke up.

What did the dream mean?

Then it hit me.

The clean rock on the left with the straight and smooth path represented polarized training.  The dirty rock with the rutted route represented what most of us do before figuring it out.

On the left side representing polarized training the ground below and the rock above were bathed in sunlight.  The meaning here is either train in Zone 2, the bottom, or train very hard, the top of our efforts.  Spend no time in between.

What most of us do, is the right side.  We quickly leave Zone 2 and train the middle area between the bottom and the top.  We stay there too long.  Consequently, we do not have the power to reach the top.  Instead, we are left to struggle in various ruts.  The rock, rather than a shine beacon of hope and power becomes tarnished, dirty.  Eventually, we cannot even see the rock.  Our vision vanishes and, stuck in our ruts, we fail to reach the top and fall over.

Here is what is happening physiologically when we practice polarized training:

1. Our cardiovascular system becomes very robust and our endurance increases.
2. Our max power increases. 

The result is:

1. We can go faster in Zone 2 because we have more power.
2. We can go longer during max efforts because we have better endurance.

The dream, I hope, illustrates our options.

• Be powerful and able to endure.
• Struggle and never reach the top.

Bringing back to the title:  80% of our training is fun, enjoyable miles and time;  20%, more or less, is extremely hard. 

Since the hard efforts are spaced out with lots of Zone 2 in between they aren’t mentally draining.  In fact, we look forward to unleashing all the holding back we’ve been doing during the balance of our riding.

Polarized training is training made easy.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

We aren't the only ones using PR Lotion on our hard and race days...

... power house road team JUMBO-VISMA announced yesterday they've been using the key ingredient, sodium bicarbonate, to ride harder and longer.

They are using an ingested form.

PR Lotion was developed because most people's stomachs cannot tolerate the sodium bicarbonate.  The get the trots...

... is that what hit Tom Dumoulin in the Giro?

Why risk that...

... especially with this outrageous savings code below?

Use code: DONTbeAbaby

And save 33%... code will expire after 30 uses or 3/28, whichever comes first.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

164.2
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

WE ALL HAVE A HALFWHEELER IN OUR LIVES, a friend who's just gotta be half a wheel ahead regardless of the speed.  It bugs some people...

... I think it's funny.

First off, who doesn't like to halfwheel a pal just to needle 'em a bit?

C'mon.

It's fun.

But, I said funny and funny is morebetter than fun.

Ok, so there's the friend who constantly halfwheels who you know is gonna halfwheel and it's your friend so you just have to laugh because you know it's gonna happen and you're gonna have to say something or even better...

... ride even slower.

Whole wheel 'em, whole bike 'em.
Just to mess with 'em.

That's friendly funny.

Then there's unfriendly funny.

Where two people who don't know each other rotate to the front of the group in a double paceline.

Gawsh I love this one.

First your pal, who you dearly love, nudges a bit a head, then newrider realizes what has happened and...

... it's even better when I know both riders but they don't know each other and I know they are both chronic halfwheelers...

... newrider lifts the pace a bit.

Back and forth,
the pace increases.

I've seen a leisurely ride shift up to 24... 25... 26... 27... to a near sprint, and here's the best part...

... they are so unconscious neither one is aware of Whattheheck is going on here!

Why do halfwheelers halfwheel?

Derned if I know.
Human nature.
One upping.

Like on our spin this afternoon, LoveWatts rode over to my place then we rode together.  I rode him back to his house and commented...

I'm riding you back so we are even on miles today.

Uh-huh.

Hey isn't that your house?

Yep.

Aren't you pulling?

Sure.

That sunuvagun kept riding back towards my place just to out mile me today!...

... now what are we gonna call that?

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

This PR Lotion special promo STILL has me ticked off!

I loaded up on inventory so we could all stick it to the halfwheelers...

... that's how much I love you.

Alas, I have way too much inventory.

So I have a temporary insane offer at 33 FREAKIN' % savings!

It won't last.

Smart people are buying multiple bottles.

 

Use code: DONTbeAbaby

And save 33%... code will expire after 30 uses or 3/28, whichever comes first.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

164.4
7ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

 

WE ALL SUCK.  From time to time, we find ourselves glued to that wheel in front of us.  The question is are we...

... sucking with purpose?

On yet another ride, a bunch of us worked hard on the front for miles and miles.

On yet another ride...

that dude we haven't seen since the meet up,
who hasn't had a whiff or sniff up front,
who's been leisurely hanging on, 
while we suffer...

... stuck it to us at the finish.

Do I care?

I try not to,
but I do.

Silly.
Petty.
I know.

I should be grateful, because there's always some wily hack who tries that in a race...

... and, sometimes makes it work.

We gotta be vigilant for such wheelsuckery.

One thing is fursure...

... we can't suck our way to fitness.

The art of wheelsucking ain't easy to master, which is why...

... so many riders just suck.

When training with riders who are a lot faster, it's easy to convince ourselves we should be sucking.

We shouldn't.

We need to get our lycracladbuns to the front and pull through,
no matter how brief.

Pull through,
just for a second.

Get that fitness,
earn that grit,
be a boss.

Two things will happen:

• (self) Respect will be gained.
• We quickly learn it's easier to pull through than dangle.

Dangling is for babies and those about to blow.

I've dangled plenty o'times...

• Lungs bursting
• Blood pounding
• Tunnel vision turning to stars

... I've never dangled like that and had any power or game at the end of the ride or race.

That is wheelsucking to greater fitness at the mercy of superior athletes...

... anything less is just sucking.

Why are so many people sucking?

1. They are afraid, I get it.
2. They spend too much time on the trainer, indoors watching TV or scrolling while pedaling and have lost the feeling, the art of wheelsucking with purpose.  They have become soft, unsure of themselves and their abilities to do more than simply suck.

I'm down with wheelsucking with purpose...

... not with sucking.

What about racing, particularly the road, where speeds are high and drafting matters?

That's where wheelsucking with purpose makes a difference.  It's an art to get sucked along, to pull through when the speed eases, to be as efficient as possible, to fake we are tired when we merely pulling back the arrow...

... before shooting for greatness.

That is wheel sucking with purpose...

... not sucking.

What about when we're out of shape, tired, in over our heads?

Sometimes we just gotta hang on.  Hanging on as long as we can on a group ride can be an incredible workout.  If it's the same route each week, making it to the next corner or hill or climb can be such a rush.

That is wheel sucking with purpose...

... not sucking.

There are many good reasons to be wheelsucking...

... none to suck.

Am I truly grateful to the suckers who stick it to us on a group ride?

Nope.
I'm trying to be,
but, as a human I kinda suck at gratitude.

The good news is we don't have to be grateful for these suckers,
we can harness that angst,
and learn and prepare,
to be faster,
and win.

(that book above talks a lot about courage and resistance and being pro)

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

This PR Lotion special promo has me kinda ticked off!

Like a drunken fool, I purchased way to much inventory thinking y'all'd be like me and use this for every blistering ride or race...

... when we don't want to just suck.

I have way, way too much inventory.

To make matters worse, I posted it was 25% off yesterday... it's 33% off.

It's an insane deal, it won't last.

Don't wait, smart people are buying multiple bottles.

 

Use code: DONTbeAbaby

And save 33%... code will expire after 30 uses or 3/28, whichever comes first.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

163.8
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

I HATE TO ADMIT THIS, but it's true.  There are some people when I see their names on the start list I automatically think I got no chance.  This morning...

... I had that feeling.

There, on the start list for an upcoming race was the name of a friend who beats me like a drum.

It's bad.

He just waits for the final climb and rides away.

I'm not alone.

Sometimes, on reallyreally long races like Crusher In The Tushar I can get him.  
It's rare, bloody quivering rare.

Being that I've oversubscribed to too many races in the next 6 weeks I instantly thought...

... Let's focus on something else.

I could hear Fat Bastard...

... He kinda looks like a baby!

Dangit!

Then, I started thinking about it.  A lot.  So much so that I had to hop to the porcelain throne and unload my worries.

Where they worries?

Maybe.

I thought about it some more...

... it's been raining nobody likes training in the rain but I've been in the desert racing and got a big fitness bump and I'm feeling pretty good and maybe just maybe I can take this fitness and massage the coming weeks to take it a bit higher via the races between now and then which aren't road races but MTB and will definitely be filled with threshold efforts and in between the racing in can do some punchy group rides and my weight is back near fighting shape and when I'm as light as I was last summer I can climb a lot better and maybe I'll have some luck since nobody really knows me these days on the road because I race road so infrequently and perhaps I'll sneak away and as the great Lloyd Christmas said...

... So you're telling me there's a chance.  YEAH!

There's always a chance.  

Life gets in the way,
plans change,
tires flat.

The most exciting thing about this race...

... there's 5-10 other frenemies gonna show up.

And that, my fine lycracovered friend, is my plan too.

There's a chance I overdid it a bit today - check that photo at the top.  I was just so excited after my pep talk to myself I couldn't resist.

Time to put the feet up and recover.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

Because I'm gonna need to do some serious 2-5 minute efforts next week, you know I'll be applying the PR Lotion.

Just fer fun... there's a promo code down there + FREE shipping.

Use code: DONTbeAbaby

And save 25%... code will expire after 10 uses or 3/28, whichever comes first.

https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery/products/amp-pr-lotion

 ----

162.3
7.5ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery 
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries